3 Exercises For Quick Training At Home

It doesn’t require much effort or time to keep your body in shape. You’ll need 20 minutes for these exercises and you’ll be able to go through the holiday season without the undesired muscle relaxation and loss of the attractive body figure.

Side double leg lifts

You can do this exercise at home while watching your favorite soap opera or during the commericals. You’ll immediately feel how the muscles around the waist straighten.

Instructuons: Lie on your right side and keep your legs straight. Stretch out your right hand and place your head on it. Start lifting both of your legs toward the ceiling by holding the ankles together and toes facing forward (as in the picture) Slowly place your legs on the floor. In order to complete one set, do 12 repetitions. Make a total of 3 sets with 1 minute break in between. Then lie on your left side and continue with 3 more sets.

Descending drop set for triceps

Using your own weight you’ll be able to tone your shoulder, back, butt and back upper arm muscles

Instructions: Sit on the edge of a stable chair or a hard bed. Place your palms next to your hips so that you hold the edge of the chair with your fingers. Using your hands lift your hips and bring your butt in front of the chair (as in the picture). Bend your elbows and lower your butt. Ideally your elbows would form a 90 angle when you’re are lowest. Using your hands muscles lift yourself up. Do 12 repetitions keeping your back as close to chair as possible. Then to 2 more sets with 1 minute break in between.

hip raise

This exercise helps your butt, hip and thigh muscles become toned. Each hip raise will make you feel the activation of the muscles.

Instructions: Lie on the back and bend your knees forming a 90 degrees angle. Place your heels on a low table, stable chair or a bed. Your toes should point toward the ceiling and your hands should be next to your body. Tighten the butt muscles and raise your hips to form a bridge (as on the picture). Return to the initial position. Do 15 repetitions, take a rest and do one more set.